Strength: 12 min EMOM 1- 45 sec L Plank 2- 5 strict Dips with a 3 sec pause @ bottom 3- 45 sec R Plank 4- 30 sec plank + 12/15 pushups....

Strength: Power Sn 2 Reps > 10 min EMOM. WOD: 3 Rounds 400m Run 20 MB Sit-ups 20 Front Rack Lunges (55/75)

Strength: Front Sq 3-3-3-3-3. WOD: FT > BB@135/185 50 DL 40 Pull-ups 30 Cal Bike or Row 20 HSPU 10 Sq Cleans

Strength: Pull-ups/Strict Press Odd- 10 Strict Press Even- 10 UB strict pull-ups. WOD: 14 min AMRAP 3-6-9-12… A-Squats Sit-ups KBS

Strength: C&J 2 Power Cl + 2 Split Jerks 6 sets - every 90 sec. WOD: 20 min AMRAP 15 Burpees Over DB 20 Alt DB Sn 200m Run or 12/15 Cal...